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Rapamycin extends mouse lifespan 9–14%
NAD+ precursors reverse aging in humans
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Walking 10 min after meals blunts glucose
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How to Shape Your Identity & Goals | Dr. Maya Shankar — Whalespan

Content›Video›How to Shape Your Identity &…

How to Shape Your Identity & Goals | Dr. Maya Shankar

Andrew Huberman2h 34m · 2023-07-24

Claims Made

214

Claims Supported

176

Support Rate

82%

Support rate

176 of 214 claims supported

176 supported38 partial / not

Claims from this content

79

✓Well SupportedAG1 is a vitamin, mineral, probiotic drink with adaptogens designed to meet foundational nutritional needs and provide insurance for adequate fruit and vegetable intake.✓Well SupportedAndrew Huberman drinks Athletic Greens twice a day, typically once in the morning and again in the afternoon or late afternoon, mixed with water and lemon or lime juice.✓Well SupportedRegular blood work is essential for monitoring factors impacting immediate and long-term health.✓Well SupportedBody temperature must drop by 1-3 degrees Fahrenheit to fall and stay deeply asleep, and must increase by 1-3 degrees Fahrenheit to wake up refreshed.Well Supported

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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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✓

Inside Tracker's platform helps users understand blood test data and provides protocols to adjust numbers into ideal ranges.

✓Well SupportedAG1 is recommended as the single supplement to take for supporting physical health, mental health, and cognitive and physical performance by covering foundational nutritional bases.

✓Well SupportedQuality sleep, regulated by core body temperature changes, is foundational for mental health, physical health, and performance.

✓Well SupportedFor men, a protein intake of approximately 1 gram per pound of body weight per day is recommended, while for women, it's about 0.9 grams per pound of body weight.

✓Well SupportedMaui Nei venison offers a high protein-to-calorie ratio, facilitating the intake of one gram of protein per pound of body weight without excessive calories.

✓Well SupportedEight Sleep smart mattress covers provide heating, cooling, and sleep tracking, which are crucial for mental health, physical health, and performance.

✓Well SupportedPersonalized nutrition platforms analyze blood and DNA data to help individuals understand their bodies and achieve health goals.

✓Well SupportedInside Tracker's ultimate plan includes APO B and insulin measurements for cardiovascular health and energy regulation.

✓Well SupportedThere are three types of empathy: emotional, cognitive, and empathic concern.

◐Partially SupportedReceiving gratitude is a more potent form of gratitude practice for shifting pro-social circuits and physiology than expressing gratitude.

◐Partially SupportedConsuming caffeine soon after waking is acceptable if one exercises soon after waking.

◐Partially SupportedBehavioral changes such as sunlight exposure, sleep, exercise, social connection, and nutrition are essential for health and cannot be replaced by pills or injections.

✓Well SupportedIncorporate 'goal reserves' by setting lower targets for a portion of the time to maintain goal consistency.

◐Partially SupportedApproach-oriented goals are more motivating than avoidance-oriented goals.

◐Partially SupportedHumans are not adept at accurately gauging how other people feel or even their own emotions without explicit inquiry.

◐Partially SupportedTemptation bundling, pairing an unpleasant activity with a rewarding one, is an effective strategy for motivation.

◐Partially SupportedWhen seeking feedback on personal challenges, explicitly ask friends to focus on identifying flaws in one's thinking.

◐Partially SupportedExtrinsic rewards can diminish the enjoyment of intrinsically rewarding activities.

◐Partially SupportedThe end-of-history illusion can lead individuals astray when anticipating their response to future changes because it overlooks the potential for profound personal transformation.

◐Partially SupportedNegative experiences often have greater salience in memory than positive ones as a survival mechanism.

◐Partially SupportedCultivating cognitive empathy and empathic concern can be protective against burnout.

◐Partially SupportedIndividuals should deliberately seek environments where they receive critical feedback from people with disparate experiences.

◐Partially SupportedMaking the final moments of a colonoscopy less unpleasant improves participant favorability and likelihood of return.

◐Partially SupportedPsychological principles for memory and motivation should be tailored to individual psychology and preferences.

◐Partially SupportedCaring about what other people think is valuable because they can indicate impacts an individual may not be aware of.

◐Partially SupportedSeeking a brutally honest assessment from a trusted friend can provide valuable insights into one's behavior.

◐Partially SupportedThe three types of empathy (emotional, cognitive, and empathic concern) do not necessarily correlate within individuals.

◐Partially SupportedUnderstanding opposing views is a rare and valuable quality.

◐Partially SupportedNegative experiences are memorable partly due to the nervous system's safety mechanisms.

◐Partially SupportedAvoidance-oriented goals are harder to measure success for than approach-oriented goals.

◐Partially SupportedAgency, or having control over one's responses, can mitigate negative effects.

◐Partially SupportedMindfulness of how minds process memories can help overcome aversion to returning to difficult tasks.

◐Partially SupportedThe ergonomics of playing the violin caused Maya Shankar's right shoulder to be slightly elevated relative to her left, leading to strength training imbalances and mild scoliosis.

◐Partially SupportedAdding a few minutes of less intense but still unpleasant activity at the end of a workout can increase the likelihood of returning to it.

◐Partially SupportedEngagement and enacting change within an experience provides delight beyond passive observation.

◐Partially SupportedSetting goals when in the same psychological and physiological state as when pursuing the goal can help overcome empathy gaps between present and future selves.

◐Partially SupportedSelf-perception of one's identity and capabilities is often based on a limited and random set of past experiences, rather than a comprehensive understanding.

◐Partially SupportedComparing oneself to peak performances on social media can be overwhelming.

◐Partially SupportedMentally distancing oneself from a problem by adopting a third-person perspective can promote objectivity and emotional distance.

◐Partially SupportedThe 'fresh start effect' during milestone moments can motivate new habit formation.

◐Partially SupportedResearch by Ayelet Fishbach at the University of Chicago supports insights into goal setting and motivation.

◐Partially SupportedPairing an unpleasant activity with an immediately rewarding one helps create positive neural associations.

◐Partially SupportedHumans have a natural drive to be in control, which can be leveraged in goal pursuit.

◐Partially SupportedShortening the duration of goals can mitigate motivational lulls experienced in the middle of pursuit.

◐Partially SupportedPeople experience more stress facing a 50% chance of electric shock than a 100% chance.

◐Partially SupportedSmall tweaks in self-talk and goal framing can significantly impact behavior.

◐Partially SupportedGiving students and postdocs control over deadlines can lead to increased productivity and a sense of agency.

◐Partially SupportedRe-anchoring oneself to the intrinsic enjoyment of a pursuit can insulate from external noise and bring more clarity and focus to daily work.

◐Partially SupportedPeople should identify core features from past loved activities and find new expressions for them when undergoing change.

◐Partially SupportedThe peak-end rule can be leveraged to reinforce enjoyable activities by extending pleasurable sensations at the end.

◐Partially SupportedInstructing friends to act as cognitive advisors can provide a more objective perspective.

◐Partially SupportedDaryl Davis's de-radicalization strategies, including genuine curiosity and increasing the question-to-statement ratio, are corroborated by the science of changing minds.

◐Partially SupportedReducing the need for cognitive closure can lead to improved well-being and resilience to change.

◐Partially SupportedSlightly tweaking notes can completely alter the emotional resonance of a musical passage.

◐Partially SupportedPursuing extrinsic milestones can undermine the love for an activity, but reframing external rewards can help maintain engagement.

◐Partially SupportedThe average joy derived from playing the violin was higher before adolescence compared to during the teenage years.

✕Not SupportedMany online 'hacks' for behavior change lack strong evidence of effectiveness.

✕Not SupportedThe default human tendency to gather evidence, draw conclusions, and then defend those conclusions rigidly is detrimental.

◐Partially SupportedBeing in the presence of like-minded people who share values and commitment can increase resolve by showing that setbacks are normal and goals are achievable.

◐Partially SupportedMotivation for goal pursuit is not stable and tends to be higher at the beginning of the pursuit, often experiencing a decline thereafter.

◐Partially SupportedTrying to find benchmarks and compare oneself to others is a fundamental aspect of the teenage experience and can extend into adulthood.

◐Partially SupportedIndividuals may not possess complete or adequate self-knowledge.

◐Partially SupportedFraming goals in terms of avoidance orientation leads to success met with feelings of calm and relief, rather than pride and accomplishment.

◐Partially SupportedLearning music by ear can lead to more rapid enjoyment of playing pieces, though it may compromise technique.

◐Partially SupportedMotivation for goal pursuit often follows a pattern of initial boost, middle lull, and final boost (goal gradient effect).

✕Not SupportedVenting about a hard situation can be counterproductive because empathetic listeners tend to offer emotional validation rather than constructive challenge.

◐Partially SupportedChanging the word 'eligible' to 'earned' for a veteran assistance program increased access by 9%.

◐Partially SupportedSetting goals is more realistic when done in the same physiological and psychological state as when pursuing the goal.

◐Partially SupportedExtending the enjoyable, intense sensation at the end of a workout can reinforce the brain's reward systems and increase workout adherence.

◐Partially SupportedViewing problems from a third-person perspective can decrease neural activity associated with hostility and aggression.

◐Partially SupportedIndividuals benefit from having a willingness to update their mindset, especially when direct feedback is unavailable.

◐Partially SupportedUnderstanding how others perceive us, particularly through disagreement, can be informative.

◐Partially SupportedBeing open to critical feedback and having a dynamic state of mind are priorities for Maya Shankar.

◐Partially SupportedDefining how a goal is framed is as important as how the goal is pursued.

◐Partially SupportedIncorporating choice into daily programming, such as asking for a set of options at work or choosing workout targets with a trainer, can boost motivation by fostering agency.